The Best Foods for Reducing High Blood Pressure

Over 30 percent of American adults have high blood pressure – that is about 1 in 3 people. High blood pressure can lead to a number of negative health risks, like heart disease and stroke. High blood pressure also accounts for billions of dollars annually in health costs. Moreover, high blood pressure affects people from all walks of life. Luckily, high blood pressure is preventable. For starters, if we just reduced our sodium intake and had a regular physical fitness routine, we could drastically reduce your blood pressure. In addition, if we reduced the average sodium intake as a population, it could save up to 18 billion dollars in healthcare each year. Yet, it might take a while before we reach that point. In the meantime, there are a number of foods we can eat to reduce our high blood pressure.

First, if you have high blood pressure, you should switch to purchasing and drinking skim milk only, opposed to whole milk. Skim or 1% is known to have incredibly positive health benefits for the heart and blood circulatory system. Due to the calcium and vitamin D in milk we can actually reduce high blood pressure by up to 11%, which can result in an amazing 15% reduction in your risk of contracting some sort of cardiovascular disease.

Next, it is recommended that you eat at a plate of spinach up to 3 to 4 times a week. Spinach has been proven to reduce high blood pressure, because it has an amazing amount of magnesium, folate and potassium. These ingredients are essential to regulate the body’s ability maintain a certain healthy blood pressure. Best of all, spinach is low in calories. If you don’t want to eat them straight, you can always mix them with eggs or a salad.

They also say that beans have an almost magical ability to main heart health and regulate blood pressure. Whether you choose lima beans or kidney beans, all sorts of varieties have been proven to lower blood pressure and prevent risk for heart disease. And the more you eat the healthier they are. So make sure to eat lots of beans.

Another great high blood pressure reducing food is potatoes, specifically baked potatoes. Potatoes are rich in potassium, which is your best defense in lowering your body’s unhealthy sodium levels. With a potassium fill diet or bariatric eating diet, your body will get better at getting rid of excess levels of sodium. Baked potatoes also have a number of vitamins and minerals great for blood health.

Lastly, it has also been proven that dark chocolate can effectively reduce high blood pressure. After 18 weeks of eating just one square a day people showed signs of significantly reduced blood pressure levels. Imagine what a whole bar of dark chocolate can do. While this is great news for chocolate lovers, it is still recommended that you choose an option that has at least 70% cacao and because it has a high calorie count, it is recommended to eat in extreme moderation.

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